NUTRITION
クラシック目玉焼きとフレッシュトマトとハーブのサラダ
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
とろとろの黄身が付いた、カリカリとしたエッジの目玉焼きと、オリーブオイルで和えたシャキシャキの蔓性トマト、赤玉ねぎ、ガーデンパセリのサラダを組み合わせました。
⏱ 準備: 5 分🍳 調理: 5 分
材料
- 放し飼いの大きな卵 2 個
- 大きなつるトマト 1 個、スライス
- 赤玉ねぎ 1/4 個、薄切りスライス
- 新鮮なパセリとディル 15g、みじん切り
- エキストラバージン オリーブオイル 小さじ1
- 粗海塩、粗びき黒コショウ
作り方
- 焦げ付き防止のフライパンでオリーブオイルを加熱します。卵を割り、白身が固まり端がカリカリになるまで軽く炒めます。
- 小さなボウルにスライスしたトマト、玉ねぎ、ハーブを入れ、塩とコショウを入れます。
- 卵をサラダの横に盛り付け、卵黄をそのままディップに添えて盛り付けます。
🔬 栄養士のメモ: 卵タンパク質の高い生体利用効率 (生物学的値 100) により、これは入手可能な最も純粋なファストブレイカーの 1 つとなります。
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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🥗 Best Meals to Break Your Fast
Gentle, nutrient-dense dishes designed to avoid insulin spikes and digestive discomfort when exiting your fast.
